While many want full, firm butts that look aesthetic in legwear, the glutes are more than just show muscles. They drive hip movement, maintain body alignment, protect joints, and contribute to athleticism.
UK-based trainer and influencer Gracie Collis recently shared her weekly glute programming, prioritizing consistency: “It’s not meant to be fun; it’s about routine, doing the same thing, and getting those weights up.”
Collis’ Weekly Glute Regime
- Mon: Glute-dominant
- Tue: Upper Body Push
- Wed: Posterior Focus
- Thur: Rest
- Fri: Upper Push-Pull
- Sat: Glutes & Quads
- Sun: Rest
[Related: Do You Actually Need Carbs Before Training?]
Collis prioritizes fueling for performance and recovery by eating a protein-and-carb-heavy meal before training, followed by a protein shake and extra carbs post-workout. “Don’t ever neglect carbs,” she exclaimed.
Carbs may be especially beneficial during longer, higher-volume training. Some research suggests satiety plays a key role in performance, and solid meals are better than liquid calories for curbing hunger. (1)(2)(3)(4)
Monday: Glute-Dominant Workout
- Machine Hip Thrusts: 12 Reps (6 Full, 6 Pulses)
- High-Stance Leg Press: 2 x 8, 20 Reps
- Superset: Leg extension/Dumbbell Deadlift: 3 x 10-12
Collis’ first session starts with a five-minute treadmill walk and lower-body stretch. She warms up with two light sets of abductions and a set of leg extensions.
Collis led with hip thrusts, completing several progressive warm-ups (e.g., 40, 80, 100 kilograms, etc.) of two to three reps each. This prepares for heavier sets while preserving energy. She worked up to 240 kilograms of six full reps, followed by six partial reps to failure—progressive overload is key.
I aim to grow as much muscle as I possibly can. That involves lifting as much weight as possible with good repetitions.
—Gracie Collis
Hip thrusts have been shown to stimulate higher peak glute activation than back squats and split squats. However, a study involving well-trained women found that back squats grew the glutes better than hip thrusts. (5)(6)
Most experts recommend blending exercises for the best results. Hip thrusts are often preferred since they emphasize hip loading, allow for heavy resistance, and are less taxing than squats and deadlifts. The jury is still out on whether training to failure is necessary when combined with progressive weight increases.
Collis moved to a high, narrow stance leg press to better bias the glutes. She increased loads to a 400-pound top set for eight reps and a 20-rep drop set. She finished with cable kickbacks.
Wednesday: Posterior Chain Focus
- Leg Curl/Abduction Warm-up
- Romanian Deadlift (RDL): 3 Sets
- Abduction Superset: 3 Sets
- Cable Kickback: 3 Sets x 10 to 12 Reps
- Machine Hip Extension: 10-12 Reps
Midweek, Collis combines glutes and back training. She starts with RDLs, adding 20 kilograms per warm-up set before her heaviest working set of 105 kilograms for six reps. She dropped to 100 kilograms for eight reps, 80 kilograms for 10 reps, and 60 kilograms to failure.
Standing hip hinges like RDLs are non-negotiable for glute development. Collis modified machine abductions, supersetting 12 reps in a standing reclined bridge with 12 reps hinged forward to target her upper glutes.
Saturday: Glute and Quad Focus
“This is the hardest training day throughout the week. You’ll never have a better glute pump than this,” Collis forewarned. She fueled up with instant noodles, Turkey rashers, and a pre-workout.
- Abduction Warm-Up
- Machine Hip Thrusts: 3 x 10-12
- Leg Press: 3 x 8-10
- Dumbbell Bulgarian Split Squat
- Smith Machine Good Mornings: 3 x 10-12
- Abduction Finisher: 100 Reps
Collis recommends performing Bulgarian split squats in a power rack. She places one foot over the barbell and grips the frame for stability while leaning onto the working leg. She performed these with a heavy dumbbell and straps.
Collis wrapped with an intense 100-rep finisher on the abduction machine, dropping the weight by five kilograms every 20 reps.
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References
- King, A., Helms, E., Zinn, C., & Jukic, I. (2022). The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports medicine (Auckland, N.Z.), 52(11), 2691–2712. https://doi.org/10.1007/s40279-022-01716-w
- Henselmans, M., Bjørnsen, T., Hedderman, R., & Vårvik, F. T. (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients, 14(4), 856. https://doi.org/10.3390/nu14040856
- Naharudin, M. N., Adams, J., Richardson, H., Thomson, T., Oxinou, C., Marshall, C., Clayton, D. J., Mears, S. A., Yusof, A., Hulston, C. J., & James, L. J. (2020). Viscous placebo and carbohydrate breakfasts similarly decrease appetite and increase resistance exercise performance compared with a control breakfast in trained males. The British journal of nutrition, 1–9. Advance online publication. https://doi.org/10.1017/S0007114520001002
- Naharudin, M. N., Yusof, A., Clayton, D. J., & James, L. J. (2022). Starving Your Performance? Reduced Preexercise Hunger Increases Resistance Exercise Performance. International journal of sports physiology and performance, 17(3), 458–464. https://doi.org/10.1123/ijspp.2021-0166
- Williams, M. J., Gibson, N. V., Sorbie, G. G., Ugbolue, U. C., Brouner, J., & Easton, C. (2021). Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting. Journal of strength and conditioning research, 35(1), 16–24. https://doi.org/10.1519/JSC.0000000000002651
- Barbalho, M., Coswig, V., Souza, D., Serrão, J. C., Hebling Campos, M., & Gentil, P. (2020). Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women. International journal of sports medicine, 41(5), 306–310. https://doi.org/10.1055/a-1082-1126
Featured image: @gracie.collis on Instagram
